Wed 13th Feb 2019 at 6:00am by ZORBAX65

Run > Intervals

  • Time
    1:17:31
  • Miles
    9.32
  • Min/mi
    8:19
  • Pacing
    67%
  • WAVA
    60.91
  • Stride(cm)
    116
  • Cals
    812
  • Cadence
    167
  • BPM
    137
  • %MHR
    78.3
  • B/mi
    1140
  • Asc(m)
    166
  • Hillscore
    2
  • Surface
    Road

Notes & Comments

2000 x 3 + 1000 x 2 + 500 x 2 Collana
===
1) 1km - 5:04(5:04/km) 130/143bpm 54cal 11.86/12.53kmph
2) 1km - 5:23(5:23/km) 127/129bpm 54cal 11.15/13.23kmph
3) 1km - 5:22(5:22/km) 131/138bpm 56cal 11.17/11.66kmph
4) 0.42km - 2:29(5:58/km) 132/135bpm 26cal 10.05/11.52kmph
5) 0.96km - 4:27(4:39/km) 136/145bpm 50cal 12.91/14.21kmph
6) 0.93km - 4:26(4:45/km) 140/147bpm 51cal 12.63/13.44kmph
7) 0.27km - 1:53(6:50/km) 139/145bpm 21cal 8.79/12.9kmph
8) 0.96km - 4:26(4:38/km) 142/146bpm 52cal 12.93/14.48kmph
9) 0.94km - 4:30(4:47/km) 142/146bpm 52cal 12.56/13.57kmph
10) 0.27km - 2:06(7:49/km) 137/141bpm 22cal 7.68/13.07kmph
11) 0.95km - 4:27(4:40/km) 140/145bpm 47cal 12.84/13.91kmph
12) 0.96km - 4:26(4:37/km) 143/149bpm 50cal 12.97/13.6kmph
13) 0.27km - 2:11(8:02/km) 138/146bpm 22cal 7.46/13.3kmph
14) 0.96km - 4:18(4:29/km) 141/149bpm 46cal 13.36/15.02kmph
15) 0.23km - 2:01(8:57/km) 135/147bpm 17cal 6.7/12.6kmph
16) 0.95km - 4:14(4:28/km) 138/143bpm 41cal 13.46/14.71kmph
17) 0.24km - 2:14(9:07/km) 131/142bpm 16cal 6.59/12.5kmph
18) 0.5km - 2:03(4:04/km) 137/146bpm 18cal 14.75/15.18kmph
19) 0.36km - 2:28(6:55/km) 140/144bpm 25cal 8.68/15.15kmph
20) 0.48km - 2:02(4:16/km) 143/149bpm 22cal 14.09/15.42kmph
21) 1km - 5:26(5:26/km) 141/148bpm 56cal 11.05/15.48kmph
22) 0.36km - 1:37(4:28/km) 137/140bpm 14cal 13.41/13.03kmph
5:04 5:23 5:22 2:29 4:27 4:26 1:53 4:26 4:30 2:06 4:27 4:26 2:11 4:18 2:01 4:14 2:14 2:03 2:28 2:02 5:26 1:37
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Pace

26% 9% 10% 17% 15% 24%

Splits

Miles Miles Time Time Split Split Min/mi /mi HR bpm HR Beats/mi BMI Cadence rpm Cad. Ascent mtrs Asc.
0.13 1:06 1:06 8:51 141 136-143 1249 161 158-166 6/0
0.25 2:09 1:02 8:20 130 122-141 1083 162 160-164 3/2
0.38 3:07 58 7:44 126 124-128 975 164 162-166 5/2
0.50 4:04 57 7:39 127 124-129 972 164 162-166 0/6
0.63 5:04 1:00 8:00 125 122-128 1000 165 164-166 0/4
0.75 6:00 55 7:23 125 124-127 922 165 162-168 0/4
0.88 6:57 57 7:35 127 125-129 963 164 162-166 2/5
1.00 8:11 1:14 9:55 126 125-127 1250 165 162-166 1/1
1.13 9:19 1:08 9:08 128 127-129 1169 166 164-170 4/0
1.25 10:30 1:10 9:21 126 122-128 1178 167 164-170 0/1
1.38 11:32 1:02 8:17 129 126-130 1068 166 164-168 1/3
1.50 12:39 1:07 8:57 126 123-128 1129 168 166-170 1/4
1.63 13:40 1:01 8:10 134 124-138 1094 167 164-170 2/2
1.75 15:48 2:08 +1:02 17:03 132 130-134 2250 166 122-176 2/1
1.88 16:55 1:08 9:01 133 131-135 1198 166 164-168 5/0
2.00 18:05 1:10 9:20 133 131-134 1242 166 162-168 0/1
2.13 19:22 1:16 10:09 132 127-135 1339 149 110-172 0/2
2.25 20:16 54 7:12 134 126-139 964 173 156-176 2/1
2.38 21:12 57 7:32 136 135-137 1025 175 172-178 1/1
2.50 22:03 51 6:45 136 134-137 918 174 172-174 1/7
2.63 23:03 1:00 8:00 137 135-138 1096 174 172-178 2/2
2.75 24:02 59 7:52 141 137-145 1109 174 172-176 4/1
2.88 24:58 56 7:30 139 130-143 1043 175 172-176 0/1
3.00 25:53 55 7:24 137 132-139 1013 172 168-174 2/5
3.13 26:51 58 7:41 137 135-144 1053 176 172-180 3/2
3.25 27:52 1:01 8:09 144 141-147 1172 176 174-180 4/0
3.38 29:06 1:14 9:53 140 130-145 1384 152 110-180 1/1
3.50 30:22 1:15 10:03 138 127-144 1388 146 38-174 1/2
3.63 31:13 52 6:53 138 128-144 949 177 174-178 2/1
3.75 32:05 52 6:57 144 143-146 1001 175 172-178 2/1
3.88 33:02 56 7:31 141 140-143 1060 175 172-178 0/4
4.00 34:05 1:03 8:25 144 142-146 1211 175 174-180 4/0
4.13 35:01 57 7:32 145 144-146 1092 176 174-178 2/0
4.25 35:59 57 7:38 143 140-144 1090 175 172-178 2/1
4.38 36:52 53 7:04 142 140-145 1003 175 172-178 0/3
4.50 37:57 1:05 8:42 142 140-143 1236 176 174-180 3/0
4.63 38:53 56 7:27 139 134-143 1036 176 174-178 2/0
4.75 40:14 1:22 10:52 137 129-141 1489 145 104-178 0/1
4.88 41:35 1:20 10:44 132 116-141 1416 141 110-178 2/1
5.00 42:27 52 7:00 141 135-145 986 178 174-180 0/1
5.13 43:21 54 7:15 142 139-143 1029 176 172-180 1/4
5.25 44:19 57 7:37 142 140-143 1081 177 174-180 3/3
5.38 45:21 1:02 8:16 142 141-144 1175 177 172-178 5/0
5.50 46:16 55 7:24 141 138-143 1043 177 174-178 0/1
5.63 47:09 53 7:06 140 138-143 994 175 172-178 1/3
5.75 48:06 56 7:31 145 142-149 1089 176 172-180 2/4
5.88 49:05 1:00 7:59 144 142-146 1149 177 174-180 4/0
6.00 50:00 55 7:16 143 142-144 1040 178 176-180 0/1
6.13 51:24 1:24 11:12 138 127-146 1546 145 106-178 0/1
6.25 52:47 1:23 11:02 135 121-145 1489 145 112-180 3/2
6.38 53:36 50 6:37 142 137-144 939 178 174-180 1/1
6.50 54:28 51 6:50 142 140-143 970 177 174-180 1/6
6.63 55:23 55 7:20 142 141-143 1041 178 176-180 2/3
6.75 56:21 59 7:50 147 143-149 1151 178 176-180 5/0
6.87 57:54 1:33 12:23 136 124-148 1683 145 108-180 0/1
7.00 59:11 1:17 10:16 132 119-140 1355 148 110-182 2/1
7.12 1:00:03 51 6:51 139 135-141 953 179 178-182 1/1
7.25 1:00:52 49 6:35 141 138-142 929 180 178-182 1/6
7.37 1:01:48 56 7:28 140 138-141 1045 180 178-184 2/2
7.50 1:02:46 58 7:42 140 137-143 1077 180 178-182 3/0
7.62 1:04:30 1:45 13:57 131 112-142 1826 133 110-182 1/1
7.75 1:05:40 1:09 9:16 130 117-142 1204 151 106-182 2/1
7.87 1:06:28 48 6:26 142 138-146 913 181 180-182 0/1
8.00 1:07:35 1:07 8:56 141 138-143 1259 156 110-182 1/7
8.12 1:08:57 1:22 10:55 139 131-142 1517 164 158-168 2/2
8.25 1:10:01 1:04 8:35 141 139-144 1210 172 164-184 4/0
8.37 1:10:51 50 6:42 141 139-146 945 181 178-184 0/1
8.50 1:11:45 53 7:04 147 144-149 1040 177 154-184 1/5
8.62 1:12:56 1:11 9:29 145 143-147 1376 168 162-170 4/1
8.75 1:14:00 1:04 8:33 145 143-147 1239 168 162-172 0/2
8.87 1:16:17 2:17 +1:14 18:17 136 128-147 2487 171 154-174 5/0
9.00 1:17:20 1:03 8:22 139 138-141 1164 172 170-176 5/0
9.12 1:18:33 1:13 +10 9:46 138 136-140 1347 167 124-174 5/1
9.25 1:19:28 55 7:20 136 135-138 998 173 170-176 3/3
9.32 1:19:58 30 6:53 137 136-140 944 170 168-172 0/6

Heart

137/149max
  • Show Beats/Mile

Elevation

Asc 166m, Range 27m, Flat prediction 1:15:57
Elevation Graph
Biggest Climbs (m) Min/mi
16 2.2% 11:33
See your biggest climbs

Cadence

167 (184 max) Stride Length: 116cm Run: 91.5% Walk: 8.5%
Cadence Chart
Cadence Bands

Benchmarks

Distance Time Mins/mi WAVA Fastest
400m 1:35 6:24 53.34% More
800m 3:26 6:55 58.33% More
1km 4:35 7:22 57.05% More
Mile 7:25 7:25 59.69% More
5k 24:48 7:59 60.86% More
5 miles 40:31 8:06 60.73% More
10k 51:06 8:13 60.18% More

Predictions

Dist Time Per Mile WAVA
1M 6:13 6:13 71.29
5km 22:24 7:13 67.36
5M 38:21 7:40 64.16
10km 49:02 7:53 62.71
10M 1:23:56 8:24 60.60
Half 1:53:53 8:42 58.66
20M 3:03:42 9:11 57.63
Mara 4:09:15 9:31 56.64

Bespoke Fields

Amici Francesco Michele z Michele G Giuseppe Carlo
note del giorno

Three Things You Saw Today

1 Stamattina mi sveglio prima e poi mi riaddormento poi รจ ora e sono pronto anche se ho qualche dubbio su fastidio al anca
2 alla fine poi corro bene anche perche un piccolo WC stop mi libero e sono piu leggero il buon Francesco mi
3 tira alla grande e mi da una grossa motivazione perche quella che ci vuole oggi per finire un forte lavoro.
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